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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Steve!

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Mt Bike1 1:10:06
  lateral ski machine2 1:10:00
  uphill treadmill hike1 40:49
  Swimming1 40:11
  weight training2 24:52
  exercise bike1 21:44
  Hike1 19:59
  Run1 4:48
  Total5 4:52:29

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Sunday Sep 10, 2017 #

uphill treadmill hike 40:49 [3]

did two 1 minute run uphill and running at 13:30 pace.....the other flat with a pace of 12:00 mile......pain was a 5 at the end of a minute.....not sure if this is progress.....

otherwise....I did 5 x 3 minutes firm effort w 2 min recovery

Hr slide to 148 HR at interval end

15 minutes of upper tempo effort

knee pain seemed to be at a 1 to 2 ....I felt the pain diminish if I walked more striding out on the left heel with the leg locked....

Saturday Sep 9, 2017 #

Swimming 40:11 [3]

JJ hill open water swim at wayzata 55F air temps with 67 or 68 F water temps but I decided to go without the wetsuit to be like the real swimmers.....started well and dealt with the choppy water all the way as it seemed to be a tough day to get any rhythm....there were spots I felt like I was swimming well but the waves would break up the groove and I tried to just roll with it....

either it was a really slow course or it was measured long but I was 10 minutes off what I had hoped for....but looking at the results from the 2 mile race before, the people who did both the 2 mile and 1 mile averaged a much faster pace per mile in the 2 mile...

but whatever.....both races had 75 total racers with the 1 mile with 29.....swimmers of all ages and sizes but you cant discount people due to a few extra pounds....some were also strong in the water despite a few extra around the waist...low key event but fun.....a small but dedicated group of open water swimmers who have a good group of events through the summer.....A few obvious triathletes in the field but most seemed to be swimmers that like the adventure and difference open water races bring....I may have to join them again and see if I can improve on this result......

Friday Sep 8, 2017 #

Mt Bike 1:10:06 [3]

did bog/glenwood loop for some firm biking between mild effort...21:02 and 143 hra....

east cedar/bog-glenwood/east cedar

Hike 19:59 [3]

new unloader brace hike but tested my knee with 4 x 1 minute efforts with HR at 125-133 on the 1 min runs....

brace seemed to help a bit.....pain in my knee was 5.25 or so.....1-10 with 5 being running with pain that just manageable......I have some reasons to believe this brace will help me get back to some limited running bu the jury is still out......we will see.............I have 30 days to return it for a different type of brace....

Run 4:48 [3]

4 x 1 minute during hike

Tuesday Sep 5, 2017 #

exercise bike 21:44 [3]

quick run test of 1 minute included....pain went from 2 to 4.5-5.....progress.

lateral ski machine 30:00 [3]

did 10 minutes of max width....still playing with it...

weight training 9:52 [3]

15 x 15

Monday Sep 4, 2017 #

lateral ski machine 40:00 [3]

added this new machine at snap.....seems like it will be good for nordic ski training since it more closely resembles a skating motion...sort of an elliptical trainer with skating motion...

decided to structure a tempo pace workout...

did 10:00 mild
20:00 with HR from 140- 155...leveled out at 150-155 (level 16-18 with lateral at 4 seemed to work)
10:00 mild (widened out lateral)

playing around with the settings to see how to use this for ski training and work around my knee.....this will be a very good machine to use for prepping the quads for nordic really hits them pretty well and you can vary your body position to get different muscles and the non impact made it virtually pain free with my knee.....

weight training 15:00 [3]

pull downs for double poling....

3 x 100 on 5:00 min

this will be my main exercise to prep for double poling....I can up the weight and the number of 5 minutes sets of 100....seems like it will work well

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